Day 1- Monday 240923
A. AMRAP 7:00 90% effort
12 wallballs 20/14# 10/9’
9 t2b
6 burpees to a target
Rest 3:00 then B
B. AMRAP 7:00 90% effort
15/12 calorie row
9 hang power cleans 95/65
6 sh2oh
Rest 3:00 then C
C. AMRAP 7:00 90% effort
12 bjsd 24/20”
9 russian kbs 32/24kg
6 ring rows
Day 2- Tuesday 240924
Strength Day week 3 of 6
A. 1 complex every 2:30 x 10
Deadlift
High hang squat clean
Squat clean
All % are from last 1rm
Sets 1, 2, & 3 @ 50-60%
Sets 4, 5, 6, & 7 @ 60-70%
Sets 8, 9, & 10 @ 70-80%
Day 3- Wednesday 240925
A1. 5 sets dual db bench press
Single, single, double = 1 rep, build each set, rest to 1:30 then A2
A2. 5/5 RFESS
Build from last week, same weight all ses, rest to 3:30 then back to A1 x3
Rest to 13:00 then B
B. For Time
10.8.6.4.2.4.6.8.10
DB single arm alt hang clean & jerks 50/35
At (.) 4 lunges + 10 double unders
Day 4- Thursday 240926
7:00pm class will be an open gym this week only (coach’s meeting)
A. Max calories 2:00
Rest 3:00 then B
B. AMRAP 18:00
Calories from A + rest
Rest = half the work time from each set
C. Yoga for athletes
Day 5- Friday 240927
A. AMRAP 24:00
5 pull-ups
10 push-ups
15 air squats
200m run
25 ab-mat sit-ups/ghd
Day 6- Saturday 240928
Coach’s Choice
Classes 7, 8, &9am
Day 7- Sunday 240929
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
